Steps for performing Loving Kindness meditation for someone who has hurt or harmed us Here are the steps you need to follow to perform this meditation:Quoted From: http://summitmindfulness.com/2020/08/loving-kindness-and-forgiveness-iii/
"Steps for performing Loving Kindness meditation for someone who has hurt or harmed us
Here are the steps you need to follow to perform this meditation:
Step 1) Remember to use phrases like the ones listed below for this practice. Choose ones that resonate with you deeply.
May you be happy
May you be peaceful
May you live with ease
Step 2) Synchronize the practice with your breath:
While inhaling say "May you be"
While exhaling say "happy"
Step 3) Now, focus your attention exclusively on yourself. Remember that you too deserve unconditional love, kindness and happiness just like all other living beings.
Step 4) Remember that you are forgiving someone because you love yourself more.
Step 5) Repeat the three phrases of Loving Kindness for your own self
Step 6) Consciously expand the tender feeling in your heart that arises as you use these phrases for yourself
Step 7) Bring to mind someone who has hurt or harmed you ; someone for whom a sense of hurt, resentment or ill will
naturally arises in your heart
Step 8) Use loving kindness phrases for that person, wishing for that person what you wish for yourself
Step 9) Repeat step #3 till step #8 as many times as you are able
Script for practicing Loving Kindness meditation for someone who has hurt or harmed us
I am waiting for the recording studio in my area to open so that I could record this guided meditation and then make it available on my website for others. In the meantime, here is my script for you to use, if you find it helpful.
Welcome to the loving kindness meditation. We will do this meditation for someone who has hurt or harmed us. [PAUSE]
Take a moment to let your body settle in a comfortable sitting position. Relax the whole body. Keep the head, neck and back erect but not rigid. Keep the hands comfortably placed on the lap or on the knees."
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